Learn
Learn
Toppers' lists, coaching posters and group chats make it easy to believe everyone else is calm and ahead. You mostly see other people's results, not their sleepless nights. At home, the pressure may come as kind questions that still feel heavy. The NIMH suggests noticing negative thought patterns and asking whether they are accurate. Try this: write down the thought, such as 'Everyone else is ahead of me,' then look at what you actually know. You do not have to argue yourself into confidence. You only need a fairer view. You might also tell one family member how it feels, in one sentence.
Practice
Check one comparing or pressured thought, step by step.
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Reflect
Reflect
Optional. Think it over or jot it down. Nothing you write is kept.
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Ready when you are. You can finish the practice later and come back.
This program is for everyday exam stress. If worry or low mood lasts for weeks, or you feel hopeless about a result or your future, please talk to someone you trust, a doctor or a counsellor. If you have thoughts of ending your life, call Tele MANAS on 14416 or 112 now.